Garage Gym Setup for the Army AFT and CFT: The Gear That Covers Every Event

Photo: Dan Fahey, Gritty Soldier

To train for both Army tests at home you need a way to deadlift heavy (a hex bar and plates), two 40 lb kettlebells or dumbbells, a 40 lb sandbag, a sled or a substitute for it, and somewhere to run. A pull-up bar is worth adding too. Everything else is a nice-to-have. Below is what each Army Fitness Test (AFT) and Combat Field Test (CFT) event asks for and the gear that covers it.

What the two tests need

The AFT has five events: a 3-repetition maximum deadlift with a 60 lb hex bar, two minutes of hand-release push-ups, the Sprint-Drag-Carry (five 50-meter shuttles: sprint, a drag with a 90 lb sled, lateral shuffle, a carry with two 40 lb kettlebells and a final sprint), a plank and a two-mile run. Full details are in our AFT standards guide.

The CFT has seven events done back to back in 30:00 or less: a 1-mile run, 30 dead-stop push-ups, a 100-meter sprint, 16 lifts of a 40 lb sandbag onto a 65-inch platform, a 50-meter carry of two 40 lb water cans, a 50-meter movement drill and a final 1-mile run. Our Army CFT calculator has the rules and adds up your times.

The core gear list

1. A hex bar and plates (AFT deadlift)

The AFT deadlift uses a 60 lb hex bar, so training with one matters: the handles sit at your sides, which changes the pull compared to a straight barbell. Add enough plates to go past your test goal. Bumper plates are easier on a garage floor, and rubber mats protect the slab. We do not make hex bars; any solid one with raised handles does the job.

2. Two 40 lb kettlebells or dumbbells (AFT carry and CFT carry)

This is the best value buy on the list: the Sprint-Drag-Carry uses two 40 lb kettlebells, and the CFT water can carry is two 40 lb cans. Train both carries with the same pair. Filled water jugs work too if you weigh them.

3. A 40 lb sandbag (CFT sandbag lift)

The CFT sandbag lift is sixteen 40 lb bags onto a 65-inch platform. One bag lifted 16 times gets you most of the way there; add a sturdy, stable surface around 65 inches high to lift onto. Our Skirmish adjusts from 20 to 40 lb and is made in the USA. If you also want heavy sandbag squats and carries, the Raider covers 60 to 80 lb.

4. A sled, or a stand-in (AFT drag)

A push-pull sled with a strap is the closest match to the Sprint-Drag-Carry. If you do not have the space or the turf, backward walks dragging a loaded sandbag on grass or turf, heavy walking lunges and hill sprints build the same legs and lungs. We do not make sleds.

5. A pull-up bar or rack

Neither Army test has pull-ups, but a bar earns its spot: pulling strength helps your deadlift grip, and hanging core work builds the trunk you need for the plank and the sandbag lift. Add hanging ab straps for leg raises and Battle Bands for assisted pull-ups.

6. Somewhere to run (both tests)

Both tests end with running, the AFT with two miles and the CFT with a mile on each end. A measured road loop or a track beats a treadmill for test prep, and the CFT is run in boots, so train some miles in them.

Nice to have

• A weighted vest: makes push-ups, pull-ups and runs harder on days you are not testing. Our Hybrid Weight Vest MK2 carries 20 lb of removable steel-shot plates and fits 5'0" to 6'5".
• Rubber flooring: protects the slab and your plates.
• A timer and a measuring wheel: to set up 50-meter lanes and a 100-meter sprint.
• Grass or turf: for the CFT high crawl and rushes.

A simple weekly setup

Three strength days and two or three runs cover both tests. Rotate: deadlifts and carries on one day, push-ups, sandbag lifts and planks on another, and a mixed day that links a run with the stations. The Army CFT training plan and the 8-week AFT plan turn this gear into a schedule.

Frequently Asked Questions

What equipment do I need to train for the Army AFT at home?

A hex bar and plates for the deadlift, two 40 lb kettlebells for the Sprint-Drag-Carry, a sled or a substitute for the drag, a little floor space for push-ups and planks, and a place to run two miles.

What equipment do I need to train for the Army CFT?

A 40 lb sandbag and a sturdy surface around 65 inches high for the sandbag lift, two 40 lb loads for the carry, grass or turf for the movement drill, and a measured mile. Push-ups and the sprint need no gear.

Can one set of kettlebells cover both tests?

Yes. A pair of 40 lb kettlebells matches the AFT Sprint-Drag-Carry kettlebells and the weight of each water can in the CFT carry.

Do I need a hex bar, or will a barbell work?

A barbell builds strength too, but the AFT deadlift is done with a hex bar, and the pull feels different. Since the AFT uses a hex bar, train on one before test day.

Sources: U.S. Army, Army Fitness Test; Annex B, Combat Field Test implementation, HQDA EXORD 103-26.